Sculpting your back and arm muscles is a must if you want to ward off injuries and develop a well-defined upper body. Using tubing for resistance is a convenient and portable way to stay consistent with your workouts even if you're traveling. Try this simple move to tone and strengthen your back, shoulders and arms. Remember, you can always substitute a pair of dumbbells for variety.
1 Sit on a sturdy stool, bench or chair. Holding the ends of exercise tubing or a latex band in each hand, place your feet together in the center of the tubing. Make sure your heels are slightly forward of your knees. Lean forward with a straight back, pulling your abdominals in toward your spine.
2 On an exhale, squeeze your shoulder blades together and slowly bend your arms with your elbows pointing backward. Think of moving your shoulder blades down and away from your ears as you pull your arms back. Pause at the peak of the contraction and slowly release by bringing your hands down toward your feet again. Do 8 to 12 times, rest for 20 seconds and repeat up to three sets.
-- Karen Voight